Sugar-free yogurt combined with fruit
One of the suitable snacks is unsweetened yogurt served with fresh fruit and a small amount of nuts.
Yogurt is a source of calcium and protein, two nutrients that play an important role in the skeletal muscle system.
Dairy products provide calcium, protein, potassium and some products are also supplemented with vitamin D, helping to support the maintenance of a healthy bone system.
A snack can include a serving of unsweetened yogurt, a few slices of banana or seasonal berries, along with a small amount of almonds or walnuts.
You should limit yogurt with a lot of sugar, syrup, jam or sweet toppings because the amount of sugar and energy can increase significantly.
Tofu and soy milk
For people who do not like or limit the use of animal milk, tofu and calcium-fortified soybean drinks are worth considering options.
Calcium-fortified tofu is a food source that can contribute to daily calcium intake. Calcium-fortified vegetable milk can also become an alternative option in your diet.
A simple snack can be steamed tofu with a little sesame or a glass of calcium-fortified unsweetened soy milk.
Boiled eggs
Many people when taking care of bones only focus on calcium and forget that protein also plays an important role for both bones and muscles.
Adequate protein helps maintain bone and muscle mass as age increases. Protein deficiency can weaken muscles, contributing to increased risk of falls and affecting the recovery process after injuries or fractures.
Protein sources can come from fish, eggs, milk, poultry, beans, nuts and soy foods.
One or two boiled eggs, combined with vegetables or a slice of whole wheat bread, are easy snacks to prepare. However, you don't need to eat too much protein thinking as much as possible.
A handful of nuts and fruit
Almonds, walnuts, pumpkin seeds and other nuts provide plant protein, unsaturated fats and some minerals. When combined with whole fruits, this is a convenient snack for busy people.
